Oly:
Every 90sec for 12min (8sets)
3-position Power Snatch
(floor, mid, high)
Keep it connected, no resetting.
Stay light enough to handle the weight with perfect technique.

Strength:
Back Squat
6@70%, 6@80%, 3@90%, 2×95%

EMOM x 8min
Even: Weighted Strict Pull-up x 6-8reps
Odd: KB/DB Step-up x 12 (heavy)